Personal Trainer Kisar Dhillonhttp://kisardhillon.com
Personal Trainer Portland OregonTue, 19 Mar 2019 04:12:33 +0000en-UShourly1Basic and easy moves for thinner thighshttp://kisardhillon.com/basic-and-easy-moves-for-thinner-thighs/
http://kisardhillon.com/basic-and-easy-moves-for-thinner-thighs/#respondTue, 19 Mar 2019 04:12:33 +0000http://kisardhillon.com/?p=4973Getting fit is now more than a necessity than a luxury. The threat of obesity is massive and is common amongst the people. Hence the trend of getting fitter is now a major thing happening. Though most people are concerned about losing the belly fat which by nature is the most stubborn, thigh fat can actually be a lot more annoying.

Yet with these easy hacks, you are sure to conquer this and get amazingly thinner thighs.

Squats

The easiest way to get visibly thinner thighs is by doing squats. The most convenient exercise which is sure to give you results is squats. Stretch your leg in the parallel distance and sit up and down, keeping your legs stretched near your chest.

Crunches

Crunches are the kind of exercise which requires you to lie down. Yet it is 100% authentic and is sure to give you the desired results. It works on the thigh muscles as well as the tummy. Doing crunches may seem a little hard at first but after a few tries, it gets easy.

Cycling

This outdoor physical exercise has uncountable benefits one of them being getting visibly thinner thighs. Cycling is an effective exercise and if not comfortable outside you can easily opt for pseudo cycling indoor.

Plank

The exercise that does not only have effects on one but on all throughout the body is a plank. All the body together helps you to maintain the position which implies that your thigh and calf muscles are put to work that is sure to burn the fats.

]]>http://kisardhillon.com/basic-and-easy-moves-for-thinner-thighs/feed/0Lower belly fat – how to keep it away?http://kisardhillon.com/lower-belly-fat-how-to-keep-it-away/
http://kisardhillon.com/lower-belly-fat-how-to-keep-it-away/#respondSat, 16 Mar 2019 13:17:08 +0000http://kisardhillon.com/?p=4971Fat can be really irritating especially when it is accumulated near the belly. Not only they look absurd and harm your persona, they take forever to loosen. It actually takes a lot of effort to get rid of the lower belly fat.

Though most of losing weight is all about exercising properly and eating the right and healthy foods, these simple tricks can help you cope up to get rid of your lower belly fat –

Drink Water

You get to be fat or thin mostly depends on the intake you have, yet a huge part of it is about the metabolism rate of your body. The higher the rate of metabolism the easier it is to burn calories. Water helps in increasing this metabolism which further aids in weight loss. Hence drink ample amount of water.

No to Alcohol

You may avoid this ban as much as possible but the cons of drinking out runs the pros. Alcohol is one of the main reason why people get over weight. If you cut down on your consumption you are sure to witness a huge change especially in your lower belly.

Do the right exercises

Most people who are willing to shed fat from their lower belly tend to think that exercising is the best way out. It actually is but alike most population, you may also be a part of doing the wrong exercises. Hence first decide your targeted area and then execute the right exercise to reduce weight.

]]>http://kisardhillon.com/lower-belly-fat-how-to-keep-it-away/feed/0Trim down your waist in just a monthhttp://kisardhillon.com/trim-down-your-waist-in-just-a-month/
http://kisardhillon.com/trim-down-your-waist-in-just-a-month/#respondFri, 15 Mar 2019 05:32:41 +0000http://kisardhillon.com/?p=4969Since long it is considered that the fittest only survives. With time people have forgotten this and indulged in daily sins of luxurious food and junk. This has led to accumulation of fat in the human body so much that it has turned into obesity. You may find ways to shed those extra kilos which you need to. Especially when those are accumulated on your waist.

Belly fat is the most stubborn kind of fat that do not wish to leave you early. Yet with these little tips you can conquer in a month–

Ginger Tea

Ginger is such an ingredient which gives 100% assurance about dealing with your belly fat. You can easily trim down a few inches with this magic ingredient. Especially when you use it and prepare ginger tea it works like magic and will prompt and fast about giving positive results.

Planking

The most effective exercise that is sure to help you deal with belly fat and loose down a few inches from your waist is planks. Planking itself is a hard exercise and doing it for 30secs everyday is sure to exhibit positive result.

Honey instead of Sugar

Sugar is a deadly ingredient that can not only cause diabetes but also aid in weight gain. Hence instead of sugar use honey as a substitute.

Cut on Carbs.

Rice is one of the biggest source of carbs which when taken in increases weight. Cutting on the intake of carbohydrates will surely help you to trim your waist in as quickly as a month.

]]>http://kisardhillon.com/trim-down-your-waist-in-just-a-month/feed/0Best Hip and thigh exercises for womenhttp://kisardhillon.com/best-hip-and-thigh-exercises-for-women/
http://kisardhillon.com/best-hip-and-thigh-exercises-for-women/#respondThu, 07 Mar 2019 11:44:14 +0000http://kisardhillon.com/?p=4966Exercises are very important for the human body. Irrespective of age and gender, every person must workout for at least 30-40 minutes each and every day. Exercises not only helps to stay fit but also helps to gain energy to bear the pressure and tensions of daily life. It calms the muscles of the body and also releases pressure from the nerves. Therefore it can be clearly stated that workouts are important for women too as they are the ones who run the entire household along with their work.

Tips for Hip and thigh exercise:

Here are some hip and thigh exercises that will help women:

Balancing squat helps to balance not only the hips and thighs but also helps to strengthen the abs and glutes. One must slowly wider the legs while standing and gradually wider the space between the hips. Then slowly she must try to hold the ground with her arms. Eventually as one gets up, they must shift the weight of the entire body on one leg and lift the other leg holding it. This must be continued with the other leg too.

Hinging Deadlift helps to bring strength in the lower part of the body. In this exercise, one must hold the dumbells and stand on the feet. Then gradually widen them with bending the knees slightly. Thereafter one needs to hold the bells in front of the thighs and gradually hinge forward towards the ground so that the torso is parallel to the ground raising the back slightly upwards.

Therefore the women must try these two exercises on a daily basis to have a tonne hip and thighs.

]]>http://kisardhillon.com/best-hip-and-thigh-exercises-for-women/feed/0Get a hold on weak knees with these exerciseshttp://kisardhillon.com/get-a-hold-on-weak-knees-with-these-exercises/
http://kisardhillon.com/get-a-hold-on-weak-knees-with-these-exercises/#respondTue, 05 Mar 2019 11:41:22 +0000http://kisardhillon.com/?p=4963The entire weight of the body of a human being is on the legs. So it is important to have strong leg muscles and knees. Weaker knees will affect the human body and the overall body structure. A healthy person can work for a longer period of time. Therefore it is important to do knee exercises on a regular basis. This will not only strengthen the knees but also the leg muscle.

Tips on knee exercises

Here are some basic knee exercises that will help a person to strengthen their knees.

The exercise known as straight leg raises is one of the efficient exercises where one does not needs to bend their knees. Lying on a mat flat on the back, one needs to keep one leg on the floor and slowly lift the other one gradually above the floor keeping the knees straight. This must be slowly continued.

Knees marches are also one type of knee exercise that helps to strengthen the knees. Sitting on a chair, one must keep their spinal cord straight and holding the edges of the chair slowly lift up one leg and keep the other on the ground. Repeat the same thing with the other leg too and eventually continue it.

Heel raises is another exercise which not only helps to strengthen the knees but also helps to strengthen the muscles surrounding it. This exercise is done by standing on the feet straight and gradually rises on the toes of the feet.

Hence one must start these exercises before it is too late and stay fit.

]]>http://kisardhillon.com/get-a-hold-on-weak-knees-with-these-exercises/feed/0Guide to leg work out using free weightshttp://kisardhillon.com/guide-to-leg-work-out-using-free-weights/
http://kisardhillon.com/guide-to-leg-work-out-using-free-weights/#respondSat, 02 Mar 2019 12:34:33 +0000http://kisardhillon.com/?p=4961Legs are the bases of the human body. Our legs carry the entire weight of our body and help to maintain the balance of our body. Therefore it is essential to inculcate a few workouts in the daily routine to have strong legs muscles. Workout not only strengthens the body but also relaxes the mind of a person. The exertion involved in a workout refreshes the body.

Tips for leg workouts

Here are a few tips on leg workout that will definitely help a person to have a strong leg muscle using free weights:

The front squat is one of the best exercises for not only the legs but also for the lower body. The heels of the legs must be pressed on the ground, the elbows must be kept high and the knees must be out. Squatting in this posture will help to gain strength.

Strong calf muscles are very important for the strength of the legs and body stability. Calf raisesexercise will help strengthen the calf muscles. One must stand on the toes on the edge of a box and lowers the feet as much as they can and then slowly one must start to push up and gradually squeeze at the top.

Split squats are another good exercise. All one needs to do is to leave some space between a bench and themselves so that one has a proper range of motion.

Applying these simple workouts, one can easily have strong legs that will help them to balance the body and remain fit.

]]>http://kisardhillon.com/guide-to-leg-work-out-using-free-weights/feed/0Realistic workout planning – How to do it?http://kisardhillon.com/realistic-workout-planning-how-to-do-it/
http://kisardhillon.com/realistic-workout-planning-how-to-do-it/#respondWed, 27 Feb 2019 04:16:10 +0000http://kisardhillon.com/?p=4959Exercises are one of the easiest ways to rejuvenate both the body and mind. After a long day one must engage themselves in some physical exercises to make themselves feel refresh and to relax their body muscles. So to become physically strong and healthy, one must follow a proper fitness regime. There are many people who often think or plan for a fitness routine but due to some work or the other they are never successful.

Tips for a realistic planning

Here are some tips that will help a person to have a proper workout plan.

It is very important to find out what kind of workout will suit the body. Each and every human body has different resistant power. So one needs to understand what kind of exercise will suit there bossy and this will happen only when one starts their workout with simple free hand exercises.

Consistency is essential in every work. Workouts need to be consistent. One has to do the exercises on a regular basis to get an efficient result. If the workouts are not consistent then one might often face mild to severe injuries.

Tracking the amount of calories burnt on a daily basis is another important part of workouts. One should keep a proper track of how much calories they are burning on a regular basis.

There are different type of workouts that help people to regain their strength and stamina. So one must continue the workouts in order to have a fit body.

]]>http://kisardhillon.com/realistic-workout-planning-how-to-do-it/feed/0Elbow Strengthening Gym Exerciseshttp://kisardhillon.com/elbow-strengthening-gym-exercises/
http://kisardhillon.com/elbow-strengthening-gym-exercises/#respondFri, 22 Feb 2019 11:26:38 +0000http://kisardhillon.com/?p=4956Elbow exercises might be very useful for the ones who frequently suffer from muscle stiffness. These exercises will do the work of a physiotherapist. These will also help in the strengthening of your muscle tissues. It can work as a great elbow injury rehab. These exercises are extremely beneficial for the older adults to perform their daily activities. Some of the important elbow exercises are as follows:

Isometric elbow strengthening

In this exercise, your muscles would not contract while you perform the circular motion around the joint. Sit straight on a chair and then put your feet flat on the floor and try to push it with the arms by lifting your chair above the floor.

Isometric elbow flexion

In this exercise you need to keep your hands under the table and try your arms upwards and then hold the posture for 6 to 10 seconds. Repeat this step 10 times.

Pronation and supination

This will help in the exercising of elbow supinators and pronators. In this, stand straight and then hold a cloth with your hands try to wring it for 6 to 7 times. Repeat this for 10 times. Try to alter the direction at regular intervals. This will help in the improvement of the muscle functioning and also increases the mobility of the elbows.

These exercises will surely help to recover your elbow injury efficiently. These are a great alternative to the physiotherapy which is suggested by the doctors. But before trying out these exercises, take the advice of your gym expert.

]]>http://kisardhillon.com/elbow-strengthening-gym-exercises/feed/0Diet Plan Before Early Work Out In The Morninghttp://kisardhillon.com/diet-plan-before-early-work-out-in-the-morning/
http://kisardhillon.com/diet-plan-before-early-work-out-in-the-morning/#respondTue, 19 Feb 2019 05:30:34 +0000http://kisardhillon.com/?p=4954Working out as early as 5am or 6am is one of the best things to be done in the entire day. But it really becomes difficult to have a full course breakfast that early in the morning before your work out. Your body needs certain types of nutrients which are very essential for the proper functioning of the body. Some of the important food items which should be included in your daily diet are as follows:

Breakfast for very early in the morning

If you want to go to the gym as early as 5am or 6am; then try to consume chocolate milk, half banana with a little amount of peanut butter and teaspoon of cream cheese. With these, you can also have hardboiled eggs and a slightly toasted bread slice. Lastly, you may also add 1/4th cup of dried fruits and half glass of fresh fruit juice.

Breakfast for a little later in the morning

If you wish to work out a little later than 7am, then you can also pair up your breakfast with a cup of coffee. It is said that a little caffeine can boost up your body as well mind. At this time of the day, you need to have a lot of protein and carbohydrates. Try to have oatmeal, protein bars, smoothie full of protein, frozen fruit, bread slice and jam and lastly lentil soup.

This breakfast routine will surely help you to energize your body for the entire day and you can do your tasks with full efficiency.

]]>http://kisardhillon.com/diet-plan-before-early-work-out-in-the-morning/feed/0How to Effectively Plan Your 8 minutes at the Gymhttp://kisardhillon.com/how-to-effectively-plan-your-8-minutes-at-the-gym/
http://kisardhillon.com/how-to-effectively-plan-your-8-minutes-at-the-gym/#respondFri, 15 Feb 2019 05:16:22 +0000http://kisardhillon.com/?p=4951Nowadays, people are extremely busy because of the rush in their life and thus often miss their regular working out which can cause serious negative consequences in their health condition. This blogs tells you about some of the very important exercises which can be done at the gym and will take not more than 8 minutes. The necessary exercises are as follows:

Warm up your body

This is very important or otherwise heavy exercising can lead to muscle cramps. You can do the ‘on the spot walk jog’ for this. It will heat up your body, help in blood circulation and prevent you muscle cramps.

Plank squat

This is one of the most important exercises for reducing belly and waist fat. Keep your abs tight and feet apart. In the next step bend your knees and shift the entire weight towards your back. Do not forget to keep your body parallel to the floor.

Spider run

This exercise is quite similar to the plank exercise. The only difference which exists is that you need to put the right or the left leg forward. Keep doing this with your alternate legs and do this as quickly as possible. Try to keep minimum time in between the movements.

Knee Drive or rear low lunge

First of all stand straight and keep our arms by your side. After this, move your right leg to a lower lunge by bending both the knees at a 90 degree position. Push off and then jump straight. This can be done at alternate sides.

These were some of the important exercises which should be done in the gym every day.